Learned Excellence by Eric Potterat & Alan Eagle Summary

Learned Excellence reveals five mental disciplines—Values & Goals, Mindset, Process, Adversity Tolerance, and Balance & Recovery—used by elite performers like Navy SEALs, Olympic athletes, and Fortune 500 executives. Eric Potterat, a performance psychologist, explains how high achievers cultivate resilience, focus, and clarity under pressure, emphasizing that excellence is learned, not innate. The book blends scientific research, real-world case studies, and actionable strategies to help readers thrive in professional, personal, and high-stakes environments.

This book is ideal for leaders, athletes, first responders, and professionals seeking to improve performance under stress. It also benefits anyone interested in mindset training, resilience-building, or applying military-grade mental strategies to career growth, teamwork, or personal challenges. Potterat’s insights are tailored to high-pressure fields but adaptable to everyday life.

Yes, particularly for practical, evidence-based techniques refined from 30+ years of coaching top performers. Unlike generic self-help guides, Potterat’s methods are battle-tested by SEALs, World Series champions, and NASA astronauts. The blend of storytelling and structured frameworks makes complex psychology accessible to all readers.

Eric Potterat, Ph.D., is a retired Navy Commander who developed the mental toughness curriculum for U.S. Navy SEALs. He later directed performance programs for the Los Angeles Dodgers (winning the 2020 World Series) and coached Olympic medalists, Red Bull athletes, and Fortune 500 executives. His work spans 25,000+ elite performers across military, sports, and business.

1. Values & Goals: Aligning actions with core principles.
2. Mindset: Cultivating curiosity and growth-oriented thinking.
3. Process: Mastering systems over outcomes.
4. Adversity Tolerance: Building resilience through stress inoculation.
5. Balance & Recovery: Sustaining performance without burnout.

Potterat avoids abstract theories, focusing instead on field-tested drills used by SEALs and athletes. For example, his “stress rehearsal” technique trains individuals to maintain clarity during crises. Unlike Grit or Atomic Habits, this book emphasizes real-time decision-making under extreme pressure, backed by neurocognitive research.

Absolutely. The “Process” discipline teaches breaking projects into micro-tasks to avoid overwhelm, while “Adversity Tolerance” strategies help manage setbacks. A case study highlights a CEO using Potterat’s “tactical breathing” to stay calm during boardroom conflicts.

This SEAL-derived method involves mentally simulating high-pressure scenarios (e.g., public speaking, emergencies) to build neural pathways for calm decision-making. By rehearsing both actions and emotions, users reduce panic responses in real crises.

Some may find its military/athlete examples less relatable to everyday life. However, Potterat clarifies that the core principles apply universally—whether navigating career changes or parenting challenges. Critics of performance psychology may dispute the “learned vs. innate” argument, but the book counters with longitudinal studies.

The “Balance & Recovery” chapter outlines evidence-based rituals, like the “90-minute recovery cycle” used by surgeons and acrobats. Potterat stresses that peak performance requires intentional downtime, sharing how Dodgers players optimized sleep and nutrition during playoffs.

• “Excellence isn’t a trait—it’s a habit forged in deliberate practice.”
• “Stress isn’t your enemy; mismanaged stress is.”
• “Elite performers don’t chase goals—they chase systems.”

In an era of AI disruption and rapid change, its focus on adaptability aligns with modern workforce needs. The “Mindset” discipline’s emphasis on curiosity (not just grit) helps readers pivot during technological shifts, making it a timely resource for professionals navigating uncertainty.